Free Yourself from Lower Back Pain and Lumbago

Published: 15th November 2009
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Most of the adult population will experience back pain at some time of their lives, and probably the most common of back problems affecting the lower back is Lumbago.

Lumbago affects the muscles in the lumbar region of the lower back and the pain experienced can vary greatly from an annoying ache to persistent severe pain. It is thought that the condition can be made worse by cold and damp weather, weak postural muscles, extra body weight, and muscle strain from carrying a baby during pregnancy. Unfortunately, lumbago can become worse with age, so it's even more important for people to keep healthy and physically fit as they gradually mature into old age.

Often people's first bout of lumbago will be felt while bending or twisting suddenly, usually when lifting or shifting heavy objects or furniture, resulting in excruciating pain. The spine may not be damaged itself, unless a person has experienced an injury to the back, which is quickly followed by low back pain. Lumbago is basically muscular in origin, so the symptoms can be greatly reduced or alleviated by strengthening the core muscles of the body, losing excess weight, and improving posture.

Most sufferers will turn to pain-killing drugs to help relieve their discomfort in the first instance, but taking a warm bath with a little lavender oil can be really beneficial too. Aromatherapy massage can be a more holistic approach to dealing with recurrent lumbago, incorporating oils that help to relieve pain, such as St John's wort, vervain, white willow, and comfrey.

A regular exercise regime can be of great benefit phyically and mentally, but with lumbago it would be better to concentrate on exercises that strengthen the core muscles and improve posture, such as swimming, stretching or gentle yoga classes, or even pilates, which advocates building and maintaining the back, abdominal and oblique muscles that make up the core. Think of you core as a natural girdle that pulls you in, straightens you up and protects your back.

We tend to slow down as we get older, and become less active than we were when we were younger, so making small changes to your every day routine can go a long way to improving your core muscle strength, posture, and overall fitness and well-being, and lessening the symptoms of lumbago.

Try walking to work instead of taking the bus, or get off two stops earlier. Take the stairs wherever possible instead of using lifts and escalators. Park you car further away from your workplace so you can add a few minutes extra walking to your day. Get away from your desk and take a brisk walk in the fresh air at lunchtime. Buy a dog and walk it twice a day. Get the family out into the countryside at weekends for a day of exploring, or try out your local rambling club. Take up a new sport, or learn to dance, join a gym for some weight training sessions or exercise classes.

Whatever you choose to do, have fun doing it and you will be able to cope better with your lumbago.

M Newbold is a prolific writer who loves writing about family matters, health and fitness, food and nutrition, alternative health, natrual remedies, and general well-being.

For a comprehensive guide about managing Lumbago, low back pain, and other back problems, by a team of experts in back pain care and management, visit: or

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